Remember: Kickball Tourney is tomorrow!
Fun starts at 10am!
See you there…
Walker Road Park in Avon Lake…

Warm Up/ Activation/ Mobility:
250m Row + Lateral Over Hurdles x 2
Then 2 Rounds of…
– sumo squat to stand
– Reverse Lunge w/ Twist (arms OH)
– Knee Hug to Inverted Toe Touch
– Butt Kicks

PreHab:
– Single Leg Glute Bridge 2 x 15E
– Banded Straight Arm Pull Down: 2 x 12

Olympic Technique:
– Hang (above knee) High Pull + Hang Power Clean: 4 x 2 + 1 @ 65-76%

Strength:
– Deadlift: 5x @65%
5x @75%
5x @85%
WOD:
21, 15, 9 of…
– Thrusters @115/75
– Burpee Pull Ups

Accessory:
1a.) Reverse Hypers: 2 x 20
1b.) Bicycle Crunch: 2 x 20